9 Remarkable Benefits of Chickpeas Revealed

Chickpeas, The Underrated Super food

You might know them as Garbanzo beans or Egyptian peas, but these delightful little legumes also go by another popular name - Chickpeas. Known as "Kabuli Chana" in Hindi, chickpeas are not just a staple ingredient in various cuisines worldwide, but they also offer an array of health benefits that may surprise you. This blog post aims to explore the nutritional wonders of chickpeas, bringing to light their protein content, overall nutritional value, and calorie count. As a key ingredient in a wide range of dishes, from Middle Eastern hummus to Indian chole, chickpeas have been part of our diet for centuries.

Approximate Nutritional Values of 1 cup (164 grams) of cooked Chickpeas

The Innumerable Benefits of Chickpeas:

1. A Protein Powerhouse

• Chickpeas are a rich source of plant-based protein, making them a favorite among vegetarians and vegans.

• A cup of cooked chickpeas (approximately 164 grams) offers around 14.5 grams of protein, making them a powerhouse nutrient source.

• Proteins are the building blocks of our bodies, essential for cell regeneration, maintaining muscle health, and facilitating crucial body functions. 

• The 'chickpeas calories' count is relatively low, making them an excellent option for weight-conscious individuals.

• A cup of cooked chickpeas has roughly 269 calories. But it’s not just the low-calorie count that makes chickpeas a great dietary addition.

• Their high fiber content keeps you feeling satiated longer, preventing overeating and aiding weight management. 

• Chickpeas are rich in plant compounds called polyphenols, which include antioxidants like flavonoids, isoflavones, and anthocyanins.

• Antioxidants fight harmful free radicals in the body, reducing inflammation, and protecting against chronic diseases like heart disease and cancer.

4. Chickpeas Promote Blood Sugar Control

• Thanks to the high protein and fiber content in chickpeas because of which they have a low glycemic index.

• This means they cause a slow, steady rise in blood sugar levels, preventing the spikes and crashes associated with other carbohydrate-rich foods.

• This makes chickpeas an excellent choice for individuals with diabetes, as they help in managing blood sugar levels.

5. Supports Bone Health

• Chickpeas are a great source of minerals like iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K, which contribute to maintaining strong and healthy bones.

• The presence of vitamin K improves calcium absorption and plays a pivotal role in the process of bone mineralization.

6. May Aid Mental Health

• The high amount of choline in chickpeas helps with mood regulation, learning, and memory.

• Moreover, chickpeas are an excellent source of tryptophan, an essential amino acid that your body needs to make proteins.

• Your body changes tryptophan into a brain chemical called serotonin, which helps control mood, sleep, and memory.

7. Skin and Hair Benefits

• The 'chickpea nutritional value' doesn't stop at internal health. These legumes also offer a host of benefits for your skin and hair.

• They are rich in protein, which is crucial for hair growth. The manganese they contain promotes skin health by boosting collagen production, which helps maintain skin elasticity and strength.

• Applying chickpea flour masks to your skin can help brighten the complexion, fight acne, and exfoliate dead skin cells.

• Chickpeas' zinc content also plays a role in hair health, helping to strengthen the protein structure of hair and potentially aid in preventing hair loss.

8. May Help Reduce the Risk of Chronic Diseases

• The soluble fiber found in chickpeas plays a significant role in reducing the risk of chronic diseases. It helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease.

• The high fiber content also aids in controlling blood sugar levels, thereby helping to manage and prevent type 2 diabetes.

9. Boosts Digestive Health

• A single cup of chickpeas contains about 12.5 grams of dietary fiber, which is 50% of the recommended daily intake.

• Fiber aids in promoting regular bowel movements by adding bulk to the stool, thus preventing constipation.

Nutritious yet Delicious Recipes with Chickpeas

1. Chickpea Salad:

Ingredients

• 1 can of chickpeas, drained and rinsed

• 1 small cucumber, diced

• 1 small tomato, diced

• 1 small carrot, diced

• Juice of 1 lemon

• Salt and pepper to taste

Process

Mix chickpeas, cucumber, tomato, Squeeze lemon juice, add salt and pepper and toss to combine and serve or refrigerate.

Nutritional Profile

This salad is high in fiber, plant-based protein, and essential nutrients. Chickpeas are a good source of folate, iron, and manganese. Cucumbers provide hydration and vitamins, while tomatoes offer vitamins C and A.

2. Chickpea Stir-Fry

Ingredients

• 1 can of chickpeas, drained and rinsed

• 1 cup of mixed vegetables (e.g., bell peppers, broccoli, carrots)

• 2 cloves of ginger, minced

• 2 tablespoons of soy sauce

• 1 tablespoon of olive oil

• Optional: sesame seeds for garnish

Process

Sauté ginger in olive oil, add mixed vegetables and cook until tender-crisp. Add chickpeas, soy sauce, and cook until heated through.

Nutritional Profile

This stir-fry is rich in protein, fiber, and various vitamins and minerals. Chickpeas provide a good amount of plant-based protein and fiber, while mixed vegetables offer a range of vitamins and minerals. Garlic adds flavor and potential health benefits.

3. Chickpea Hummus Wrap

Ingredients

• 1 whole wheat tortilla

• 1/4 cup of hummus

• Handful of spinach leaves

• Sliced cucumber

• Sliced bell peppers

• Optional: feta cheese or avocado slices

Process

Spread hummus on a tortilla, layer with spinach, cucumber, bell peppers. Optional: Add feta cheese or avocado slices. Roll tightly and serve or wrap for later.

Nutritional Profile

This wrap is packed with plant-based protein, fiber, and vitamins. Chickpeas are the primary source of protein and fiber, while the vegetables provide various vitamins and minerals. Whole wheat tortillas offer additional fiber.

Ingredients

• 1 bowl of chickpeas drained and rinsed

• 1 tablespoon of olive oil

• 1/2 teaspoon of salt

• 1/2 teaspoon of paprika (optional, for added flavor)

Process

Preheat oven to 400°F (200°C), pat dry rinsed chickpeas. Toss chickpeas with olive oil, salt, and optional paprika, spread in a single layer on a baking sheet. Roast for 20-30 minutes until golden and crispy. Let cool slightly before serving.

Nutritional Profile

These crispy roasted chickpeas high in plant-based protein and fiber, good source of folate, iron, and manganese. They are low in saturated fat and cholesterol and provide essential minerals like magnesium and zinc.

Conclusion

In a world where we are constantly in search of the next super food, let's not forget the humble chickpeas sitting in our pantry. Chickpeas are a dietary marvel. Packed with a high quantity of protein, offering impressive nutritional value and low in calories, chickpeas are a valuable food to include in your diet. Whether you prefer them in your salad, as a main course, or in a delicious hummus dip, chickpeas are not just versatile but come with a plethora of health benefits.

Remember that while chickpeas are healthy, it's also important to maintain a balanced diet. Variety in your food intake ensures you're receiving a wide range of nutrients necessary for optimal health. If you are looking forward to incorporate the organic chickpeas into your diet, we serve the purest. So visit us at organicgyaan.com to buy the most authentic organic products.

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